SaladsFebruary 01, 2015
Calories
234
Sodium
690mg
28% DV
Fat
9g
13% DV
Protein
11g
23% DV
Carbs
25g
8% DV
Fiber
2g
9% DV
BREADED CATFISH WITH TOMATO & CAPER GREENS
28
We all know we need to eat our veggies and fish. This salad is so simple, but it packs a flavourful punch, so that eating right is a bit easier...which is something we could all use. The textures and contrasting tastes. You get salty, sweet, savoury, crunchy and soft. Everyone will enjoy this yummy salad!
8
8 catfish fillets (or 4 if large and cut in half)
¼ cup flour
2 beaten eggs (with a 1 tsp milk)
1 cup bread crumbs
1 tbsp Old Bay seasoning
2 tbsp chopped parsley
juice and zest of 1 lemon
1 tbsp mustard
3 tbsp olive oil
1 tbsp red wine vinegar
¼ cup shallots (finely chopped)
¼ cup tomatoes (seeded and finely chopped)
3 tbsp capers
2 bags mixed greens (about 180g)
¼ cup freshly grated parmesan
salt and pepper to taste
¼ cup flour
2 beaten eggs (with a 1 tsp milk)
1 cup bread crumbs
1 tbsp Old Bay seasoning
2 tbsp chopped parsley
juice and zest of 1 lemon
1 tbsp mustard
3 tbsp olive oil
1 tbsp red wine vinegar
¼ cup shallots (finely chopped)
¼ cup tomatoes (seeded and finely chopped)
3 tbsp capers
2 bags mixed greens (about 180g)
¼ cup freshly grated parmesan
salt and pepper to taste
-set a dredging station with a bowl of beaten eggs, a bowl of flour and a bowl of bread crumbs
-to the bread crumbs I add parsley, lemon zest and Old Bay seasoning
-one by one, dredge your catfish filets...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
234
Sodium
690mg
28% DV
Fat
9g
13% DV
Protein
11g
23% DV
Carbs
25g
8% DV
Fiber
2g
9% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat2g12%
Polysaturated Fat1g9%
Monosaturated Fat5g31%
Cholesterol31mg10%
Sodium690mg28%
Potassium214mg6%
Protein11g23%
% DAILY VALUE*
Total Carbohydrate
Fiber2g9%
Sugar2g5%
Vitamin A142IU2%
Vitamin B60.16999999999999998mg8%
Vitamin C2mg4%
Calcium150mg15%
Iron1mg10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.